It’s standard to feel rushed at dinner time and opt for comfortable choices, such as fast food or frozen dinners, even if you’re sharing a meal with just one other person — such as a partner, child, buddy, or parent.
If you crave combination and want to spice up your practice, plenty of delicious, small-batch spreads take very little time to prepare and are incredibly healthy.
Interestingly, home-cooked meals are associated with improved diet grades, and family meals lead to more nutritional diets and less weight gain in children and adolescents (1Trusted Source, 2Trusted Source).
1. Chicken-quinoa bowl
This quinoa bowl is sealed with protein.
In just a 3.5-ounce (100-gram) serving, quinoa supplies all of the important amino acids, a good ratio of omega-6 fats, and 10% of the Daily Value (DV) for folate (3Trusted Source, 4Trusted Source, 5Trusted Source, 6Trusted Source).
Chicken is not only low in grease but also increased in protein, with 3.5 ounces (100 grams) of breast meat delivering 28 grams of protein and 4 grams of fat (7Trusted Source).
This recipe serves two and is prepared in under 30 minutes.
1 boneless, skinless chicken breast (196 gram), cut into 1-inch (2.5 cm) cubes
1 cup (240 ml) of water
1/2 cup (93 grams) of quinoa, uncooked
2 cups (100 grams) of arugula
1 small avocado, sliced
2 large eggs
1 tablespoon (9 grams) of sesame seeds
1 tablespoon (15 ml) of olive oil
salt and pepper to taste
Flavor the chicken with salt and pepper to taste.
Cloud and decrease the heat to medium-low. Cook for 15 minutes or until the water is fully soaked.
Meanwhile, boil the chicken in olive oil on the stovetop. Behind the cubes turn brown, remove the pan from heat.
Place 3 inches (7 cm) of moisture in a pot and convey it to a boil. Lower the heat to a simmer, put the eggs in, and soft-boil them for 6 minutes.
When accomplished, place the eggs in stern water and let them cool. Gently crack the surfaces, then peel and slice into halves.
Portion the quinoa into two bowls and top with the arugula, chicken, sliced avocado, cherry tomatoes, eggs, and sesame grains.
2. Sesame-tofu ‘fried’ rice
The fit secret about this fried-rice dish is that it’s really baked.
Plus, tofu has been linked to numerous health benefits, including enhanced fat metabolism, heart health, and blood sugar control (9Trusted Source, 10Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Authority).
This recipe is vegetarian, although you can change the tofu for chicken or shrimp if you choose.
It does two and takes one hour to ready.
1/2 packet (3 ounces or 80 grams) of extra-firm tofu
3 table spoons (45 ml) of sesame oil
1/2 table spoon (10 ml) of maple syrup
1/2 table spoon (10 ml) of apple cider vinegar
1 table spoon (15 ml) of smaller-sodium soy sauce
1/2 table spoon (5 grams) of sesame seeds
1 small white onion, chopped
1 large egg, whisked
1 cup (186 grams) of white rice, boiled1/4 cup (25 grams) of scallions, chopped